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BAD BLOOD
Open 14.4
AMRAP 14 Minutes
60 Calorie row
50 Toes to bar (scale Knees to elbows, knee-ups, v-ups, dragon flags, heel touches)
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Muscle Ups (scale pull-ups, jumping RMU, ring rows, dips)
Strength
Tempo Front Squats
ASIAN ZING 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) STRENGTH Shoulder Press - Heavy 10 rep (10-12 minutes) Rest a little
HONEY BBQ AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups STRENGTH 18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 18 Front Rack Barbell Walking Lung
PARMESAN GARLIC 21 Minute EMOM Minute 1: 20/16 Calorie Row Minute 2: 10 Burpees Minute 3: Rest STRENGTH 3 Snatch Push Press @ 6/10 RPE 3 Snatch Push Press @ 6.5/10 RPE 3 Snatch Push Press @ 7/10 RPE 3